I live my life in metaphor. I do not know how I got there or when it started. I just know it has always been. I feel it deep with my soul. It makes it difficult to communicate sometimes. I see connectedness everywhere yet do not always have the ability to put this connectedness into words. Today I will try my best…

I am trained as a Gestalt therapist and primarily practice equine-assisted psychotherapy utilizing the Eagala model. (www.eagala.org) At its root the word Gestalt means “whole”. On that note, I will make a departure from writing about working with horses in therapy and look at a much bigger picture.

As I stood in my garden I could hear the hummingbirds above me enjoying the nectar from the flowers of my Moringa tree. I could not see them but their vibrations were unmistakable. They then darted out of the tree, disappeared across the pasture, then reappear just as quickly, only to once more be out of sight but not earshot. I peered up into the branches of the Maringa tree and marveled at both its beauty and the speed at which it grows. I then felt a large presence at my shoulder as Addy, our 9-year-old Morgan horse, breathed a hot breath into my ear before stretching his long neck to take a nibble at the Maringa tree. He loves that tree – its tender leaves, beans, and sinewy branches in the morning and its shade in the afternoon. Although the Maringa tree blooms year round, it is most heavy with blossoms in the Spring. This means bees. Lots, and lots of bees pollinating their little hearts out. I realize that standing in this spot I have created my own little eco system. It is all connected. Without the blossoms we have no bees, without the bees we have no beans, without the beans there are no new trees, without the trees we have no air, without the air we have no life. Okay, that’s a little dramatic but in the grand scheme of things it is true. We need the green stuff so we can breathe. So in that grand scheme where do I fit in? And what about Addy? What do we contribute to the process? While we have plenty of sunlight here in the desert, without water and fertilizer the Maringa tree won’t grow. I make sure it has lots of water and he provides the fertilizer. We are part of that connected process. Where does the hummingbird come in? She was the catalyst. She grabbed my attention and pulled me into this lovely awareness of the connectedness that was swirling above my head and growing under my feet.

As a therapist I find that every element in this little eco system shows up in the therapeutic process as a metaphor. If you are reading this and you are not a therapist, I would bet you can find relevance in your life without looking too far.  The hummingbird may represent a subtle comment or email that leads someone to dial the phone to inquire about therapy. The water and fertilizer is the non-judgmental voice on the other end who helps the interest grow and schedules that first appointment. The therapist might be the tree offering nourishment or comfort as the process begins. When I lead groups I feel like the bee – making learning and healing contagious and take on an energy all its own. The blossoms – that is easy. The blossoms are the hope of growth and healing that therapy can provide. The flower itself can be bitter. We help those who come to see us lean in, like the hummingbird, to find the sweet nectar of growth and healing that lies within. We sometimes have to hoover in place – holding that safe and sacred space. For me this is an honor and gift. Then there are the beans that provide nourishment to fuel the therapeutic process. Early in treatment I think of them as the skills we teach to help folks tolerate the discomfort of looking within. The beans eventually grow long and strong and produce seeds that have wings that carry them in the wind. Isn’t that what we do? We help people become strong and move into the world differently and share the strength, love, healing, caring etc that they have found. The wind… what about the wind? You name the wind!!

Now, step outside, take your shoes off and put your feet in the grass. Wiggle your toes, walk around, notice your footfall. Get out of your head and come to your senses. Connect to the Earth and look around. What is your little eco system – in your backyard, your office, your family, your social circle?

I often move fast because I have things to do, places to be, dreams to achieve. As I move faster, at a certain point my effectiveness reduces. The quality of my efforts go down. I need to slow down to be more grounded, settled, and to make better decisions. So why is it so tough to slow down from going fast?

Transitioning from one speed to another in and of itself can be hard (i.e. getting out of bed in the morning, coming down after an exciting game, etc.). There can also be a compulsive or addictive quality to being busy, going fast, feeling like you are being productive. Much of American culture is about doing, and doing more. There can be a “high” associated with doing. The habit of doing becomes even more ingrained if you grew up in a family culture and or are in a work culture that champions productivity or achievement.

When I try to go from a fast pace to a slower one, it can feel irritating, annoying, like I am wasting time. I believe in mindfulness, not as a buzzword, but as a state that is useful to access. I am able to do this to varying degrees throughout my day. It helps to become more aware, and when I am more aware I am closer with my intuitive side. But when I am going fast and I think of slowing down, I just want to hurry up and slow down to get that out of the way. That approach has not worked all that well for me.

What has worked is using movement as a way to more gradually settle and be more tuned into myself and my surroundings. It starts with awareness. Can I be aware of the pace I have been going? If so, I have the chance to do something differently. Mindfulness is about attention; where am I placing my attention?

When I awaken to the moment, and find that I am racing, I have options. I can actively slow down, become aware of my breath, become aware of my movements. When I have struggled with slowing down, I have often continued the same pace while noticing my breath, noticing my movement, paying attention to the 5 senses. From this place I can gradually taper my speed to settle back into my body, back into the moment. Having a regular and frequent practice of mindfulness (with movement or being still) helps with being able to settle in this way. My mind is more apt to go back to a more mindful state if it is a recent and familiar mind space.

If I am struggling with slowing down, there are times I have sped up. Sometimes it is ok to just get the energy out and move fast. Once I have done that, I have noticed that my awareness is pretty thin at those higher speeds, and I am usually able to begin to slow gradually. This can be done through walking, art work, writing or other kinds of movement.

Self-regulation is largely about awareness. I believe in anchoring to the present moment through awareness of normal breath (not deep breathing necessarily), and through movement as needed. From this place of awareness, movement of different types and speeds can be used to come to a more settled place.

I was visiting a nursery with my family, exploring what plants we might like in our yard. I am not exaggerating when I write that we looked at over 100 plants. I made sure that fact was known as I let out a frustrated sigh when my family members stopped short of the exit to check out one more. My uncle stopped to bend a flower to my husband’s nose- literally stopped to smell the roses- and I realized how I was the one who lost sight of the goal.

Efficiency is the ability to achieve a goal without waste. Efficiency is a prized talent in our fast-paced world. It saves us time, makes us money, pleases our bosses, and gets our dreams accomplished. I would not have many of my life’s successes without my efficient approach.

Relationally, a goal to be efficient can create a pressured, transactional nature to relationships. I do not want my family members to feel rushed to communicate their ideas. I do not want those around me to feel the pressure of having to express their emotions so concisely, for subject matters to be closed and off the docket, to feel like they’re another one of my checklists. What I ultimately seek is to enjoy my time and space with others and have them feel relaxed enough to enjoy it with me.

So, I must make peace with the fact that I need to leave efficiency out of my relationships. My relational goal is connection, and there is no wasted time, effort, or energy in connection.

I will leave with a quote from Winnie the Pooh:

Piglet sidled up to Pooh from behind.

“Pooh” he whispered.

“Yes, Piglet?”

“Nothing,” said Piglet taking Pooh’s paw, “I just wanted to be sure of you.”

“There’s a lot of fear out there right now. If this virus spreads anything, I hope it’s love and compassion, and not the actual virus! With a lot of closings, cancellations, and people staying home, it’s an opportunity to connect and embrace love and belonging. Stay well.” — My hopeful colleague

For the sake of our physical health we have been receiving recommendations about “social distancing.” For the sake of our mental health, I hope we also keep in mind the need for social connection. I am understanding that medical research supports the need for “social distancing” in this time, and I know that mental health research strongly supports the need for social connection as a part of wellbeing. Thankfully, I don’t think these are mutually exclusive.

Many of the events we were looking forward to have been cancelled, which may include your group yoga practice, the concert you were looking forward to, and the suspension of professional sports. I think fondly of A League of their Own- a fictional movie about the nonfictional rise of The All American Girls Professional Baseball League during WWII. Even then we knew we needed our sports, or other means to unite. It is no less true today. In this time of canceled events, school, maybe even work, we need to find other ways to connect. Stay safe, and begin brainstorming ways to spread quality time. To help you get started…

Quality time with loved ones:

• Barbeque
• Enjoy slow meals at the table
• Check-ins. Tell me a “high point” and “low point” of your day/week/year/life
• Family board game night (my favorites are “Heads Up” or “Guess Who” for younger kids, and “Cranium” and cards for teens-adults)
• Is your child into gaming? Have them teach you one of their games and play alongside them. Or dust off your Wii and play virtual Frisbee golf.
• Backyard games/sports

Quality time with self:

• Read for pleasure
• Begin an adult coloring book
• Journal
• Pick up a new hobby (might I suggest a youtube video to teach you how to knit)
• Practice an existing hobby that’s boxed away in your garage
• Write a letter
• Get creative!

Article by Catherine Lowrey, PsyD
Licensed Clinical Psychologist

Sometimes we spend far too much time analyzing every aspect of our lives. Since the day we are born milestones for our lives are predetermined. Take your first steps by age one, tell stories by age four, think about the future by age 13, have a degree by age 22, have children before 30, retire by 60. Our lives are on a timeline and often times we do what is expected of us.

Our human nature tells us to remain in routine and often times by doing so we neglect the best parts of ourselves. Stepping out of our comfort zone builds up new skills and allows parts of ourselves to heal that we didn’t even know needed healing.

The truth is we live in a world where possibilities are endless; we don’t have to follow the time line; we can follow our hearts. I have discovered that when I follow my heart, it has guided me to what I really needed. There was always one clear answer for me, when I slowed down and allowed myself to listen. I have yet to feel regret or doubt when I acted on the choices from my heart. There was a consistent sense of acting in alignment with my true self.

The fundamental basis for functioning in a heartfelt way is mindfulness. Mindfulness means “Sinking down” below the turbulent surface of our thoughts, projections, fears, and perceptions that all clamor for my attention. It means having a still center from which we can be aware of the quieter, subtler signals in the body and emotions which can be our greatest source of information. We become non-judgmental and separate our thoughts and emotional reactions. we discover that our heart and body can safely and fearlessly guide us.

Mindfulness is the practice of letting go. Letting go of attachments to desires, fears; expectations of self, others, and the future; Attachments of what others may think and feel about us. When we can mindfully make decisions from a connected place and let go of the stress, indecision, and doubt that is rooted in fear; Fear of the unknown.

Mindfulness is essential in that it trains us to detach from the narrative of fear-based thoughts. By being mindful and accepting the emotion and feeling as is, we teach ourselves to be “feeling the fear and doing it anyway,” trusting this and letting the process guide you.

With mindfulness-based decision making, we develop an incredible sense of freedom to authentically move through the world. As the Buddhist teachings read, it helps to cultivate courageous “self-acceptance” and a “fearless heart.”

The more we open up and follow our heart the greater the opportunities. Deep in us we have the greatest meanings, we gain a different type of knowledge; One that is spontaneous and unconcerned with outcomes, we just have to be mindful to see it. What we concern ourselves with is our internal experiences that can carry us to new levels of self-discovery.

After all, isn’t self-actualization what we are after or is that just Maslow?

Article by Jessica Lamar, Psy.D.

For many years, research has shown that the practice of pro-active self-care will lead to better physical and emotional health. We have more control over our health outcomes than many realize. The mind and body are closely linked. Therefore, we can exert control in various areas to improve our health and well-being.

The following items are areas which indicate that we can improve our health, thus improving our daily functioning.

1. Blood Pressure: Control of blood pressure has significant positive impact in lessening the development of physical illness and cognitive disability.
   
2. Exercise: Studies show that aerobic exercise increases blood flow to the brain helping maintain healthier brain tissue and lessening cognitive decline. Exercise is an invaluable addition to aiding ability to concentrate, focus, and improve executive functioning.
   
3. Cognitive Training: Research show that higher levels of education or cognitive self-improvement increases the development of cognitive reserve which assists the brain’s ability to slow neurologic damage.
   Suggested activities to lessen brain shrinkage are:
   • Reading
   • Connecting with people
   • Developing and engaging in hobbies
   • Volunteering
   • Practicing spirituality
   
4. Diet: Food with low level of fats and added sugars are shown to promote both physical and emotional health.
   Some special diets that promote good physical and emotional heath can be found online. They are as follows: the Mediterranean Diet, the Dash Diet and the Mind Diet.
   
5. Sleep: Studies indicate that sleep strengthens some brain synapses(connections) while diminishing others. Another theory suggests that sleep eliminates toxic substances that can cause disease.
   Healthy sleep habits contribute to improved brain health.
   
6. Meditation and Mindfulness: To enable a person to be more at peace with themselves, and to be positive in daily living will promote clarity in brain functioning.
   
7. Spirituality: Helps individuals find hope and meaning in their lives.

Developing healthy habits has shown to preserve brain health. Ongoing studies emphasize the value of proper nutrition with diminished sugar intake, weight and blood pressure control. Computer brain training can challenge the brain and help improve memory.

The above contribute to improving mental acuity and executive functioning.

Remember, these are guidelines that individuals can use to improve well-being in a positive and pro-active manner in order to achieve brain health.

Sources:

1. Anne Tergesen “What Science Tells Us About Preventing Dementia”, The Wall Street Journal, November 18, 2019
2. Meghann Finn Sepulveda “Transform your Well-Being,” Arizona Republic, May 2017

Article by Sheldon P. Wagman – DO, FACN, DLFAPA

Hypnosis got the reputation of brainwashing and mind control. Sometimes it is associated with sin.

Historically speaking, in the 1780’s thousands of people went to see Anton Mesmer, who was later labeled by the establishment as a fraud and a charlatan.

Mesmer left us with:

• The concept of mesmerizing (derived from his name)
• The fear that hypnotism is fake.

So… can you make me bark or can’t you?

Since I assume you do not want to bark, the answer is NO.

Clinical Hypnosis is from the same family of guided imagery, mindfulness, and meditation. When we are being hypnotized:

• We are aware of what is going on
• We can hear everything around the room (and yet we choose to listen within)
• We can open our eyes if we want to (and yet it feels better to close them and look inward.)
• We can snap out of it in a moment
• We can remember it later
• We are in total control over our mind and body.

In fact, the more we allow ourselves to relax – the deeper we can get into trance state.

Being in trance state means having focus awareness.

The deeper we are in trance state – the more we can explore what we want to explore.

By bypassing the conscious mind, we speak directly to the unconscious mind, which contains our automatic behaviors. Those are estimated to be 85% of our behaviors.

In other words, speaking directly to the unconscious mind allows us to heighten desired suggestions and gain more control over our emotions, mind, and body.

Therefore, in a weird way, hypnotizing is actually:

• De-hypnotizing (from our automatic behaviors).
• And self-hypnotizing (since we are in total control).

So… if you do not want to bark- what do you want?

Clinical Hypnosis can help with stress and anxiety relief, insomnia, weight loss, pain, self-esteem, and much more.

I cannot make you do anything. Your brain made sure YOU CAN!

Article by Hadas Ron-Zarki, MA, LAC

During a summer trip to the mountains I found myself contemplating the river I sat next to. The constant movement and flow over and around rocks and boulders as it winded down the valley. The sound the water generated as it traveled was both soothing and enveloping. A few days prior I visited an alpine lake and marveled at the tranquility. Hiking the perimeter of the lake led to a river which fed it and on the other end a river that flowed from it. I reflected on how the lake was fed from the energy of the river which then melted away as it was absorbed by the lake only to once again resume its active journey as a river on the other end.

The river serves as a metaphor for my life, particularly my professional life. While it is true there have always been small eddy’s with calm water during my journey, rarely have I experienced the serenity of the alpine lake. I have been either constantly moving or avoiding. An alpine lake is fed by fresh, sometimes raging water and yet remains still until it releases water down the mountain. These lakes are open systems receiving new, fresh water from snow melt or springs and remain crystal clear. I am certain under a deluge the clarity of the water is clouded and yet the lakes natural state of calmness returns, and the impediments settle to the bottom or are carried downstream.

This past summer brought another experience, a stroke. A small stroke impacting my left temporal lobe making it a struggle to process information and find certain words. I am beyond fortunate that within 24 hours my mind was functioning again and over the next week I reconnected lost words to their meanings. The most profound influence was the experience of serenity I found as my mind slowed, even the hospital was a pleasant place as I enjoyed conversations with the medical staff, friends, and family. My stroke created a refuge from an overactive mind that is regularly thinking ahead and maintains a constant to do list. The stroke has become my personal alpine lake experience. While I do not wish a stroke on others, I do hope we notice those experiences which slow life for us. Join me in striving for the balance reflected between the river and the alpine lake. As Carl Honore` in his book In Praise of Slowness: Challenging the Cult of Speed states, “Slow is the new fast.”

Article by Marcus Earle, PhD, LMFT, CSAT, S-PSB

“Man, I sure wish I had more energy. I had to skip breakfast and lunch because I’ve been so busy. I better get a 5-Hour Energy drink. Maybe a triple-mocha with extra chocolate or whipped cream? Yeah, that will get me through this meeting. If it goes well, I will reward myself by going out tonight and drinking with my buddies. If I stay out too late, I can always hit up Starbucks on my way into work, tomorrow.”

When you are fatigued, it helps to go back to the fundamentals of what gives us our energy. Energy is heavily influenced by:

• Genetics
• Physical health
• Diet
• Sleep
• Exercise
• Mood altering chemicals
• Medication
• Relationships
• Purpose/belief
• Work/school
• Past experiences and more

Below are some basic ideas to help create and sustain energy through food choice. Most of us have increasingly high demands in both our personal and professional lives, leading us to feel exhausted and drained. Typically, when fatigued, we reach for caffeinated beverages instead of water like energy drinks or coffee and rely on carbohydrate-heavy foods like a bag of chips. This is likely due to learned behavior(s) as foods heavy in carbs provide us with quick energy and the effects caffeine has on mental stimulation.

After consumption, carbs digest quickly, breaking down into glucose to fuel our bodies for a brief period. As our brains tire, we look to energize ourselves with these high-glucose items to improve functionality and rid the feeling of fatigue. However, most of us have experienced that approximately one hour later, our energy from our carbo-rich snack is quickly is depleted. On the flip side, when we include whole grains, proteins, and healthy fats; we can slow down the carb digestion process, which can give us energy for longer periods. Carbohydrates, proteins, and fats are broken down at different parts of the digestive tract which help the utilization of the glucose you’ve stored. We also need to ensure we are drinking enough non-caffeinated fluids like water throughout the day. Dehydration is a known cause of fatigue. It can not only negatively impact how we utilize nutrients, but slow down our cognitive functioning. Aim for 11-16 cups of fluids like water and decaf tea daily.

Try this: Next time you are feeling like a crash is coming around 3 p.m., instead of running to your nearest coffee shop, try grabbing a handful of trail mix with nuts and dried fruit, or maybe a granola bar and yogurt. Make sure to include 8 oz of water as well. These options provide great sources of the nutrients needed to help keep your energy levels high. If you are someone who gets adequate sleep and exercises regularly, but still feel fatigued; you may be experiencing some underlying dietary issues. You may need to consult with a dietitian and/or medical doctor as there could be a medical issue that needs to be addressed.